MOBILITY ROUND

10 Groiners

10 Boot Strappers

10 Good Mornings

:30 Deadhang

Into…

1 ROUND

40 Line Hops (20 Lateral, 20 Forwards and Backwards)

10/10 DB Deadlifts

10 Scap Pull Ups

:15 Top of Ring Support

Into…

1 ROUND

8 Box Jumps

5/5 DB Hang High Pulls

10 Supinated Scap Pull Ups

:15 Bottom of Ring Support

Into …

1 ROUND

8 Box Jumps

5/5 DB Snatches

10 Ring Rows or 3-5 Strict Pull Ups

Practice Ring Muscle-Ups

(No Measure)

Practice Strict or Weighted Strict Pull-Ups

(No Measure)

14 Box Jumps (30/24)

14/14 Single Arm DB Snatches (50/35)

7 Ring Muscle-Ups

(Score is Time)

KG DB: (22.5/15)

14 Box Jumps (24/20)

14/14 Single Arm DB Snatches (35/20)

12 Strict Pull-Ups

(Score is Time)

KG DB: (15/10)

10/10 Single Arm DB Seated Strict Press

-Rest :30-

12-15 DB Lateral Raises

(Score is Weight on DBs)

-Rest as Needed b/t Part 1 & Part 2-

15-20 Banded Lat Pushdowns

-Rest :30-

5-7 Pull-Up Negatives @ :03-:05*

*Use a band for assistance if needed

-Rest as Needed b/t Sets-

(No Measure)